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Calorie-Smart RecipesCalorie-Smart Recipes

Calorie-Smart Recipes

Calorie-Smart Recipes

Uniquely organized by calorie level, Better Homes and Gardens® Calorie-Smart Meals offers readers more than 120 recipes for eating healthfully. This issue features main dish recipes for every meal of the day—breakfast to dinner—for less than 200, 300, and 400 calories. Snack and dessert recipes under 200 calories round out the issue. A front of book section helps readers to determine how many cals they should eat daily as well as the latest information on the smartest calories to eat! Finally, a week of 1500 calorie daily meal plans is included.

Land:
United States
Sprache:
English
Verlag:
Meredith Corporation
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IN DIESER AUSGABE

access_time6 Min.
becoming! calorie! smart

HOW MANY CALORIES DO YOU NEED? For a more specific calorie calculation, first determine your basal metabolic rate (BMR). Your BMR is basically the calories you burn daily when at rest with no digestion occurring. This takes into account your age, gender, height, and weight. Next, add calories based on your activity level. Go to bmrcalculator.org to find two easy-to-use calculators. Keep in mind that calorie guidelines are simply that—guidelines. Calorie needs vary from person to person and can be affected by factors including activity level, age, genetics, sleep, and stress level. Once you settle into a healthy way of eating, you can adjust calories up or down to better meet your goals. what’s in a calorie? You need to understand how calories affect your body and how to maximize your body’s potential by…

access_time1 Min.
200 calories

MAKE-AHEAD This pudding must sit overnight to thicken. For an out-the-door breakfast, divide the pudding among jelly jars with lids instead of bowls. SERVE WITH 1 toasted whole wheat English muffin spread with 2 Tbsp. spreadable fruit + 210 calories Chia Pudding with Fruit PREP 20 MINUTES CHILL OVERNIGHT 1 14-oz. can unsweetened light coconut milk 1 cup plain fat-free Greek yogurt 2 Tbsp. pure maple syrup 1⁄2 tsp. vanilla 1⁄4 cup chia seeds 2 cups chopped fresh fruit or berries, such as pineapple, strawberries, blueberries, raspberries, mango, and/or peach 6 tsp. unsweetened shredded coconut, toasted 1. In a bowl stir together the first four ingredients (through vanilla). Stir in chia seeds. Divide mixture among four bowls. Cover with foil; chill overnight. 2. To serve, spoon fruit over pudding in bowls. Sprinkle with coconut. Makes 6 servings (1⁄2 cup pudding + 1⁄3 cup…

access_time3 Min.
breakfast

15 minutes Go-Green Smoothie Bowls START TO FINISH 15 MINUTES 1 medium mango 3 cups fresh spinach 1 cup vanilla soymilk or low-fat milk 1 cup chopped fresh kale 1 medium apple, cored and cut into wedges 1 large clementine, peeled and sectioned 1∕3 cup plain fat-free Greek yogurt 1 to 2 Tbsp. ground flaxseeds 1 1∕2 to 2 cups ice cubes 1∕4 cup coconut chips, toasted 1. Halve, seed, peel, and chop mango. In a blender combine mango and the next eight ingredients (through ice cubes). Cover and blend on low just until mixture starts to combine. Increase speed gradually, blending until smoothie reaches desired consistency. 2. Pour smoothie into bowls. Top with coconut and, if desired, additional clementine slices and ground flaxseeds. Makes 4 servings (1 cup each). per serving 148 cal., 3 g fat (1 g sat. fat), 0 mg chol., 85…

access_time5 Min.
lunch

Roast Beef and Marinated Cucumber Stuffed Pitas PREP 20 MINUTES MARINATE 4 HOURS 1⁄4 cup light tub-style cream cheese, softened 1⁄4 cup plain low-fat yogurt 1 tsp. snipped fresh dill weed or 1⁄2 tsp. dried dill weed 2 large whole grain pita bread rounds, halved 1 cup fresh baby spinach 6 oz. deli-style thinly sliced lower-sodium cooked roast beef 1 recipe Marinated Cucumbers 1. In a bowl stir together cream cheese, yogurt, and dill weed until smooth. Gently open pita bread halves to make pockets. Spread cream cheese mixture inside pockets. Stuff spinach, roast beef, and drained Marinated Cucumbers into pockets. Serve immediately. Makes 4 servings (1 sandwich each). MARINATED CUCUMBERS In a medium bowl whisk together 1.4 cup cider vinegar, 1 Tbsp. honey, and 1.2 tsp. salt. Add 1 1.2 cups thinly sliced English cucumber and 1.4 cup…

access_time12 Min.
dinner

SERVE WITH 1⁄2 of a mango, sliced, with a squeeze of lime juice and 1 Tbsp. toasted unsweetened coconut + 125 calories MAKE-AHEAD Flavors meld and improve after a day or two. So if you wish, prepare as directed through Step 2. Let meat cool, then place it in an airtight container; cover. Chill up to 3 days or freeze up to 3 months. To reheat, thaw if frozen. Warm meat in a Dutch oven over medium heat, stirring often. Serve as directed. Pho-Flavor Flank Steak Lettuce Wraps PREP 30 MINUTES SLOW COOK 5 HOURS (LOW) OR 2 1⁄2 HOURS (HIGH) 1 lb. beef flank steak 2 cups coarsely chopped yellow onions 2 cups water 1⁄4 cup fish sauce 2 Tbsp. sugar 2 Tbsp. rice vinegar 4 tsp. Chinese five-spice powder 2 fresh jalapeno chile peppers, finely chopped* 12 large Boston lettuce leaves 1 cup…

access_time1 Min.
calorie-wise snacking

1 Plan Ahead Prepare snack-size bags of healthful, thought-out goodies so you have a sensible option when the urge to eat strikes. A small handful of almonds and a few dried apricots combine protein and fiber for a satisfying choice. Use partitioned containers to pack low-carb and high-protein snack combos, such as low-fat cheese, whole wheat crackers, and fresh sweet pepper strips. 2 Eat Mindfully Eat only when you are hungry. Don’t just nosh at your desk, in the car, or in front of the television. Think about what you choose to snack on, and pause between bites. After your snack, brush your teeth to curb the desire to eat more. 3 Fiber Fills Snacks with fiber should be high on your list. They give you a full feeling and have a host of other…

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